Kale vs. Red cabbage — In-Depth Nutrition Comparison

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What are the main differences between kale and red cabbage?

Kale is richer in vitamin K, vitamin A, copper, and manganese, yet red cabbage is richer in vitamin C and vitamin B6.
Kale's daily need coverage for vitamin K is 649% higher.
Kale has 12 times more vitamin A than red cabbage. Kale has 681µg of vitamin A, while red cabbage has 56µg.
Kale contains less sugar.

We used Kale, cooked, boiled, drained, without salt and Cabbage, red, raw types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Kale

Red cabbage

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+60%
Contains more IronIron	+12.5%
Contains more CopperCopper	+817.6%
Contains less SodiumSodium	-14.8%
Contains more ManganeseManganese	+71.2%
Contains more SeleniumSelenium	+50%

~equal in Potassium ~243mg

~equal in Zinc ~0.22mg

~equal in Phosphorus ~30mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Kale

Red cabbage

Contains more Vitamin AVitamin A	+1116.1%
Contains more Vitamin EVitamin E	+672.7%
Contains more Vitamin B3Vitamin B3	+19.6%
Contains more Vitamin KVitamin K	+2038.7%

Contains more Vitamin CVitamin C	+39%
Contains more Vitamin B1Vitamin B1	+20.8%
Contains more Vitamin B5Vitamin B5	+200%
Contains more Vitamin B6Vitamin B6	+51.4%
Contains more FolateFolate	+38.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg	38.2µg	649%
Vitamin A	681µg	56µg	69%
Vitamin C	41mg	57mg	18%
Copper	0.156mg	0.017mg	15%
Manganese	0.416mg	0.243mg	8%
Vitamin E	0.85mg	0.11mg	5%
Vitamin B6	0.138mg	0.209mg	5%
Calcium	72mg	45mg	3%
Choline	0.4mg	17.1mg	3%
Vitamin B5	0.049mg	0.147mg	2%
Fructose		1.48g	2%
Protein	1.9g	1.43g	1%
Carbs	5.63g	7.37g	1%
Iron	0.9mg	0.8mg	1%
Selenium	0.9µg	0.6µg	1%
Vitamin B1	0.053mg	0.064mg	1%
Vitamin B3	0.5mg	0.418mg	1%
Folate	13µg	18µg	1%
Polyunsaturated fat	0.193g	0.08g	1%
Calories	28kcal	31kcal	0%
Protein per 100 calories	6.8g	4.6g	N/A
Calories per 10 g protein	147kcal	217kcal	N/A
Weight per 100 calories	357g	323g	N/A
Fats	0.4g	0.16g	0%
Net carbs	3.63g	5.27g	N/A
Magnesium	18mg	16mg	0%
Potassium	228mg	243mg	0%
Sugar	1.25g	3.83g	N/A
Fiber	2g	2.1g	0%
Zinc	0.24mg	0.22mg	0%
Phosphorus	28mg	30mg	0%
Sodium	23mg	27mg	0%
Vitamin B2	0.07mg	0.069mg	0%
Saturated fat	0.052g	0.021g	0%
Monounsaturated fat	0.03g	0.012g	0%
Tryptophan	0.023mg	0.012mg	0%
Threonine	0.085mg	0.039mg	0%
Isoleucine	0.114mg	0.034mg	0%
Leucine	0.133mg	0.046mg	0%
Lysine	0.114mg	0.049mg	0%
Methionine	0.018mg	0.014mg	0%
Phenylalanine	0.097mg	0.036mg	0%
Valine	0.104mg	0.048mg	0%
Histidine	0.04mg	0.024mg	0%